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How to Do Pranayam

Bhastrika Pranayama

Sit in comfortable position, you may sit even on a chair.
Breathe in untill the lungs are full through your nostrils.
Feel the diaphragm move down to allow the lungs to
expand and forcing the abdomen out, followed by
the mid section of your chest expanding and finally
your collar bone rising.
Breath out forcefully and uniformly, again through your
nostrils.
Again feel the collar bone dropping, chest deflating and
the diaphragm moving up as the lungs collapse
allowing the abdomen to be sucked in. This process
of exhaling should be much faster than the process
of inhaling.
Repeat the process.
When correctly done, your chest will expand when you
breathe in and deflate when you breathe out.
Continue doing this for 5 minutes

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2

Kapalbhati Pranayam:

Sit erect.
Inhale through your nostrils a little and exhale through both
nostrils forcefully.
Inhale again a little and follow with another forceful exhalation
passively and effortlessly.
Continue these cycles. The frequency should be about 60
strokes/minute.
Continue doing this for 15 minutes. You may take a minutes
rest after every five minutes.

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3

Anulom Vilom Pranayam:

Sit comfortably.
Close your eyes. Close the right nostril with the right thumb.
Inhale slowly through the left nostril and fill your lungs with air.
Close your left nostril with the ring and middle fingers of the
right hand and open the right nostril.
Exhale slowly and completely with the right nostril.
Again inhale through the right nostril and fill your lungs.
Close the right nostril by pressing it with the right thumb.
Open the left nostril, breathe out slowly. (This process is one
round of Anulom Vilom Pranayam.)
Continue for 15 minutes. You may take a minutes rest after
every five minutes of exercise.

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4

Bhramari Pranayam

Close ears with thumb, index finger on
forehead, and rest three on base of nose touching eyes. Breathe in.
And now breathe out through nose while humming like a bee. Do this 11 times